A.
four sets:
4 front rack lunges (2/ leg) + 4 front squats
B.
5 sets:
90s amrap:
12/10 cal row
10 TTB
10 double KB front squats
rest 90s between sets and pick up where you left off each round
A.
four sets:
4 front rack lunges (2/ leg) + 4 front squats
B.
5 sets:
90s amrap:
12/10 cal row
10 TTB
10 double KB front squats
rest 90s between sets and pick up where you left off each round
A.
deadlift 2-2-1-1-1-1
B.
8 min amrap:
3-6-9-12….and so on up the ladder
deadlifts (225/155)
10 box jump overs after each set of deadlifts
A.
strict press 3-2-2-1-1-1
B.
3×12 DB bench press
C.
4 rounds for time:
10 Burpee Chest To Bar Pull-Ups
15 Hang Power Snatches (75/55)
200m run
A.
8-10 sets:
2 clean lift-offs + power clean
Build over the sets to something heavy. A clean lift-off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
12 min amrap, alternate full rounds with a partner:
3 power cleans (155/105)
6 burpee box jump overs
A.
6-4-3-2 close grip bench press (30X0)
superset with 10-12/arm bent over DB or KB rows
B.
20 mins of Cindy
at 0:00, 5:00, 10:00, 15:00 and 20:00, complete 400m run
A.
four sets:
6 front rack lunges (3/ leg) + 6 front squats
B.
14 min amrap: max cal row,
at 0:00 and every 2 mins, perform:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)
A.
deadlift 3-3-2-2-1-1
B.
3 sets, each set for time:
200m run
18 deadlifts (135/95)
15 HSPUs
50 DUs
rest 2 mins between sets
A.
strict press 4-4-3-3-2-2
B.
3×15 DB bench press
C.
for time:
30-20-10
cal row
burpees over the erg
A.
if you’re doing the open on Sat – hang power clean & split jerk skills
if you’re NOT doing the open on Sat – find a heavy: hang power clean & split jerk
B.
every 5 mins for three sets, each set for time:
400/350m row
400m run
50 DUs
A.
5 Sets:
1 tempo pause front squat + 1 front squat (no tempo or pause)
B.
12 min amrap:
12 box jumps
6 OHS (135/95)
6 burpee CTB pull-ups